For dedicated practitioners, advancing in yoga involves mastering more challenging poses and techniques that deepen the mind-body connection. Andrew Fam, a renowned yoga instructor in Sydney, guides students through advanced yoga practices that build strength, flexibility, and mental focus. Here’s how you can take your practice to the next level with Andrew Fam’s expert guidance.
Mastering Arm Balances
Arm balances are empowering poses that require strength, balance, and focus. They can seem intimidating at first, but with practice and proper technique, they become accessible.
Crow Pose (Bakasana):
- Start in a squat with your feet close together.
- Place your hands on the mat, shoulder-width apart.
- Bend your elbows slightly and lift your hips.
- Bring your knees to rest on the backs of your upper arms.
- Shift your weight forward and lift your feet off the ground, balancing on your hands.
Quote from Andrew Fam: “Arm balances build strength and confidence. They teach you to trust your body and find balance through focus and determination.”
Handstand (Adho Mukha Vrksasana):
- Start in Downward-Facing Dog.
- Walk your feet closer to your hands.
- Lift one leg high and shift your weight onto your hands.
- Kick up with the lifted leg and bring both legs together over your hips.
- Engage your core and find your balance.
Quote from Andrew Fam: “Handstands are transformative. They challenge your perspective and build both physical and mental resilience.”
Exploring Inversions
Inversions such as Headstand and Forearm Stand offer unique benefits, including improved circulation, mental clarity, and a sense of accomplishment.
Headstand (Sirsasana):
- Begin in a kneeling position.
- Interlace your fingers and place your forearms on the mat.
- Rest the crown of your head on the mat, with the back of your head cradled in your hands.
- Lift your knees off the ground and walk your feet closer to your elbows.
- Slowly lift your feet off the ground and straighten your legs overhead.
- Engage your core and hold the pose.
Quote from Andrew Fam: “Headstands help you build concentration and inner strength. They are a testament to your progress and dedication.”
Forearm Stand (Pincha Mayurasana):
- Start on your hands and knees.
- Place your forearms on the mat, shoulder-width apart.
- Lift your hips and walk your feet closer to your elbows.
- Lift one leg high and kick up, bringing both legs together over your hips.
- Balance on your forearms and engage your core.
Quote from Andrew Fam: “Forearm stands are challenging but incredibly rewarding. They teach you patience and precision, and the joy of achieving something difficult.”
Deepening Backbends
Advanced backbends like Wheel Pose and King Pigeon Pose require flexibility and strength. Proper preparation and alignment are crucial for these poses.
Wheel Pose (Urdhva Dhanurasana):
- Lie on your back with your knees bent and feet hip-width apart.
- Place your hands under your shoulders, fingers pointing toward your feet.
- Press into your hands and feet, lifting your hips and chest off the ground.
- Straighten your arms and legs, lifting your body into a full backbend.
Quote from Andrew Fam: “Wheel Pose opens the heart and strengthens the spine. It’s a powerful pose that brings both physical and emotional benefits.”
King Pigeon Pose (Eka Pada Rajakapotasana):
- Begin in a low lunge with your right foot forward.
- Slide your right foot towards your left hand and lower your right knee to the ground.
- Extend your left leg straight back.
- Lift your chest and reach your arms overhead.
- Bend your left knee and reach back to hold your left foot with both hands.
Quote from Andrew Fam: “King Pigeon Pose is a deep hip opener that also stretches the chest and shoulders. It requires both flexibility and balance.”
Incorporating Advanced Techniques
Advanced yoga practices are not just about mastering challenging poses but also incorporating advanced techniques such as pranayama (breathing exercises) and meditation.
Pranayama (Breathing Techniques):
- Kapalabhati (Skull Shining Breath): A powerful breathing exercise that cleanses and energizes the body.
- Bhastrika (Bellows Breath): A vigorous breath that increases energy and vitality.
Quote from Andrew Fam: “Advanced breathing techniques enhance your practice by increasing energy and focus. They prepare the mind and body for deeper physical practice.”
Meditation:
- Vipassana Meditation: A practice of self-observation that helps develop mindfulness and clarity.
- Chakra Meditation: Focuses on balancing the body’s energy centers.
Quote from Andrew Fam: “Meditation is an integral part of advanced yoga practice. It helps you achieve mental clarity and emotional balance, complementing the physical aspects of yoga.”
Conclusion
Advancing your yoga practice with Andrew Fam involves mastering challenging poses, incorporating advanced techniques, and deepening your mental and physical connection. With dedication and expert guidance, you can achieve new heights in your practice.
Ready to take your yoga practice to the next level? Join Andrew Fam’s advanced classes in Sydney or explore his online resources for in-depth guidance and support.